How can you jump high? Ask for an explanation. 20

Jumping high also depends on what you want to achieve. Common sports that require high jumping, such as basketball, volleyball, and high jump, have different requirements for bounce, and the methods of exercise and training are also different.

Broadly speaking, as long as you train the muscles of your legs and hips, you can jump high.

When I was a teenager, I was on the city's amateur sports school basketball team, but when we played against the weightlifting team, although we were much taller than each other, we always suffered when competing for rebounds. If you look closely, it turns out that the bounce of these little beans is amazing, and it seems that it is easy to jump 100cm dry pulling.

You need to be systematically trained. And if you jump a lot, you might be able to improve your bounce power.

It's very simple, it's hard to hold on, I have a very good friend, more than one meter six tall, no pressure to grab the frame, his leg muscles are very scary, and he has been playing football since he was a child. Therefore, all ways to increase the muscles of the legs can improve bounces, squats and frog jumps, and the effect is especially good.

Answer: On the basis of maintaining a fast run, the penultimate step is large, and the last step is slightly smaller and jumps quickly, when jumping, the jumping leg is fully straightened, and the swinging leg and the two arms actively cooperate to make the body rise up.

1.Introduction: High jump is a track and field event in athletics. It is a kind of competition that consists of rhythmic run-ups, one-foot jumps, and landing over the crossbar, and the height of the upper edge of the crossbar is used to calculate the results. High jump is a sport in which sports conquer heights, and it is a symbol of human perseverance and courage to climb peaks.

2.High Jump Benefits:

The high jump is a field event in athletics. It is a kind of competition that consists of rhythmic run-ups, one-foot jumps, and landing over the crossbar, and the height of the upper edge of the crossbar is used to calculate the results.

3.High Jump Requirements:

The lower limbs and hip muscles are coordinated with rapid exertion and cooperate with the swing of the upper limbs, so a certain dexterity is required. High jump is an athletic sport that develops the explosiveness and bouncing power of the lower limbs. Fully exercise your thigh muscles and ligaments.

4.Notes:

The attention to in high jump is to do sufficient warm-up exercises before taking off to prevent injuries and muscle stiffness. According to your own physical condition, choose the appropriate exercise method to control the exercise load. It is necessary to exercise gradually, from easy to difficult, from short to tall.

How to jump farther.

The standing long jump is different, and the results of the jump are also different. So how to jump farther without the same physical fitness? Through repeated teaching practice and exploration of the opposing long jump, some techniques and methods have been improved, and good results have been obtained. Here's how it works:

1. Stand with both feet equally.

The two-legged stance is often overlooked. Physical education textbooks have different opinions on this issue: some "slightly divide the legs"; Some require "shoulder-width width feet".

As for what posture to stand into, the textbook does not specify specifically, so most physical education teachers use the "eight" shape standing method. In my teaching practice, I feel that the former scale is difficult to grasp, while the latter is clear but larger. Here's how I do it:

Stand with your feet in an upright position, then use your foretoes as a support point, and follow your feet apart to the sides until your legs are parallel. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically in a vertical position, which does not produce an angle, and is conducive to the movement of the knee and ankle joints. And students dare to grasp it easily.

2. The swing of the arms and the coordination of breathing.

It is important to swing the arm and breathe properly. In the teaching, the arms are relaxed and slowly swung from the bottom to the top to the head, followed by a relaxed inhale, and then the arms are exhaled from the top to the sides and back. When it is time to jump, the arms are quickly swung from the bottom to the top of the head, and now the breath is quickly and deeply inhaled and the hem is carried to the sides and back, the movement is as fast, but not exhale, but hold.

This provides maximum energy for the muscles before they take off, and enhances the instantaneous explosive power of the muscles when they take off.

3. Shift the center of gravity of the body forward.

In teaching, my practice is: before jumping, when swinging from top to bottom with both arms to the sides and back, the upper body leans forward, and then the arms are bent into a semi-squat position, the heels are lifted, and the forefeet are used to grasp the ground, control the body balance, and the center of gravity moves forward. Although the center of gravity is not very forward, it is important.

In this way, there is no need to expend force to move the center of gravity forward when taking off, and the conditions are created for the body to move forward and upward.

Fourth, pedaling is the key.

The effect of the swing during take-off is an important factor in determining the distance of the body. In teaching, I don't simply swing from back to front and up when I jump with my arms like in the textbook. Because that pendulum only acts on the arms, but not on the whole body.

For this reason, I use the swing of my arms when I jump high, but not just upwards, but forward and upward. When jumping, kick the ground with the forefeet and swing your arms from the back of the sides to the front and upwards to lift your body forward and up.

Note!!! The back is my trick, so that you can jump far, and don't sit back after landing, when you land, stretch your calves forward as far as possible! Heels to the ground, bend the knees at the same time, knees push forward, there is a feeling of kneeling forward and down, quickly transition to the forefoot, the upper body leans forward. At first, jump a little closer and experience the movement.

Jump hard when you're proficient!

Standing high jump is to stand at a point and make yourself jump farther by throwing your arms.

Deep jump practice, what is deep jump? As the name suggests, it refers to the process of jumping down from a high place and then jumping up to another high place (both legs and one leg). For example, the practice of jumping from a box to jumping back on, or the practice of jumping on a hurdle frame continuously.

In addition, when doing the following exercises, athletes should pay attention to taking off quickly after landing. Whether you land on both feet or one foot, you should be elastic and do a "scratching" motion. Unlike the exercises described above, you don't need to carry weights when doing deep jumps.

But it's also important to have a "soft" ground when practicing. The ground should be able to act as a "buffer", such as a gymnastic mat.

In short, try to avoid doing deep jump exercises directly on the concrete floor.

1. Jump with both feet - choose a high place of about 80 cm, jump box or stool, and put a railing at a distance of 1 meter from the jump box, the practitioner stands on it and jumps down, touches the ground with both feet, and jumps over the railing as quickly as possible. As the strength of the practitioner's legs increases, the railing can be increased and the height can also be increased, depending on the individual. In addition, it is possible to jump from a height and then jump continuously.

2. One-legged jumping - choose a height of about 80 cm, jump box or stool, the practitioner stands on it and jumps down, touches the ground with both feet, and quickly jumps over the hurdle with one foot or receives a one-legged jump. After a period of weight-bearing and deep jump exercises, the student's leg strength and explosiveness will be greatly improved, and when the special exercises are carried out, not only will they not be injured, but they will also have the effect of improving their performance with half the effort.

Precautions: 1 When the human body jumps up and down from a height, the three major joints of the hip, knee and ankle are fully stretched in the air, once landed, immediately maintain the half-squat posture of the knee joint angle of about 140 °, and quickly exert force from the hip at the moment of knee bending buffer, and push and extend each joint in turn to make the human body vacate and keep the ground vertically jumping, at this time the team members are not allowed to lift their knees and close their legs, so that the team members can land quickly under the action of gravity acceleration, and the height of the ** must be completely obtained by the gluteus maximus, muscle quadrus, and triceps calf muscles"Rather than relying on the "false height" generated by abdominal tucking and leg lifting.

2. The suitable height of the deep jump is between 80 and 120cm, but the increase in height should be synchronized with the gradual improvement of the physical fitness of the players, and the correctness of the action technique cannot be ignored only one-sidedly in pursuit of difficulty, which is the key to whether the use of deep jump training can be adapted to the high quality and technical requirements of the jump.

3 A soft palm mat should be placed on the ground during the exercise, as Smith describes the deep jump: "We found that the tension in the patellar ligament and the pressure on the bone between the femurs reached particularly high values. "Although there have not been any injuries due to the deep jump, the use of mats is still a sensible precaution.

4 It must be borne in mind that this exercise has a negative impact on neurophysiology, it is recommended that there should be no more than 2 classes per week, and it should be gradual, and the practice should be stopped 10 to 14 days before the competition, and the number of times should not be too much during the summer training.

Deep jump training is a great way to develop its bounce power, and as long as you can keep practicing, you will be successful!

The highest move up the center of the body is to jump with both feet, because if the common force is to touch the height, there is generally one foot as the main force, the body is sideways, and one hand is up enough, then the center of gravity is slightly lower than the two-foot jump, but the touch height is the highest. From a physical point of view, your jumping in place is the conversion of mechanical energy into gravitational potential energy, and the run-up is kinetic energy + mechanical energy into gravitational potential energy, plus the body is oblique and the center is high, so of course, the high run-up jump should pay attention to the following points: 1, the use of the momentum of the run-up jump, is to jump up, not to jump forward 2, can not slow down in the process of running, if there is enough space can be appropriate acceleration 4, the moment of jumping, to use the calf, ankle, and sole of the foot to coordinate the force 5, when jumping, Touch the master to try to stretch 6, in the process of falling, to properly bend the knee to buffer, to avoid injury, you can use the three-step running method to touch the height, first find which foot jumps more powerful; Second, we should pay attention to the swing effect of the other leg, which is generally a knee bend swing, just like a high jumper who uses a back-to-back high jump to carry out a positive swing; The third is what the RAT friend mentioned above is to use that hand to implement the problem of touching height, you can give it a try, which is more conducive to jumping, more conducive to touching higher; Fourth, when jumping, the center of gravity of the human body should be leaned back to make some braking movements, so as to facilitate greater impact, improve the ground reaction force to the human body, and reduce the horizontal speed, which is more conducive to the completion of the touch height Fifth, when doing the above exercises, the upper swing of the upper limbs will also play a positive role.

Can't jump high and can't find a way to practice? These six workouts make you jump higher!

Don't be too anxious to go one by one.

Pay attention to the step point and run-up, the run-up is elastic and has a beat, the speed of the jump should reach the fastest, the heel hits the ground first when jumping, the transition to the full ball of the foot landing, and then the forefoot supports the jump, and the arm should swing upwards during the jump, driving the body to take off vertically.

Master the above essentials and your high jump achievements will improve greatly.

There is plenty of bounce and back arch.